Suggestions for a Healthy Grocery Shopping List

Suggestions for a Healthy Grocery Shopping List

Proteins

Boneless, Skinless Chicken Breast

Tuna (water packed), or White Meat Chicken (water packed)

Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)

Shrimp

Extra Lean Ground Beef or Ground Round (92-96%)

Buffalo steak (lean)

Protein Powder (lactose free)

Egg Whites or Eggs

Rib eye Steaks or Roast

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Sirloin (aka Sirloin Top Butt)

Beef Tenderloin (aka Filet, Filet Mignon)

Top Loin (NY Strip Steak)

Flank Steak (Sir Fry, Fajita)

Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)

Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes (Yams)

Beans (pinto, black, kidney)

Oat Bran Cereal (watch sugar, less than 6 grams)

Brown Rice

Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)

Farina (Cream of Wheat from box)

Multigrain Hot Cereal

Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)

Rice (jasmine, basmati, Arborio, wild, brown)

Potatoes (red, baking, new)

Kashi Low Sugar Cereals (less than 6 grams of sugar)

Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)

Carbdown Flatbread (Wal-Mart)

Corn Tortillas (Food for Life Brand is best, microwave to make crispy)

Whole Wheat Tortillas (Food for Life brand)

Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad

Broccoli

Asparagus

String Beans

Black Beans

Spinach

Bell Peppers

Brussels Sprouts

Cauliflower

Celery

Mushrooms

Pickles

Cabbage

Sprouts

Cucumber

Green or Red Pepper

Onions

Garlic

Tomatoes

Zucchini

Squash

Spaghetti Squash (my fav)

Pumpkin

Fruit

Berries (blueberries and raspberries)

Lemons or Limes

Melons (not watermelon)

Grapefruit

Apples

Dates

Grapes

Oranges

Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)

No dried fruits, including raisins (loaded with sugar)

Healthy Fats

Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)

Olive Oil or Safflower Oil

Nuts (peanuts, almonds)

Flaxseed Oil

Avocado

Dairy & Eggs

Eggs or Egg Whites

Almond Milk or Coconut Milk

Beverages

Bottled Water

Iced Tea (decaf)

Coffee (decaf)

Condiments & Misc.

Fat-free Mayonnaise (on occasion)

Ketchup (Heinz One Carb brand only)

Reduced Sodium Soy Sauce

Reduced Sodium Teriyaki Sauce

Balsamic Vinegar

Balsamic or Raspberry Vinaigrette (Farm Grove)

Salsa or Fresh Pico De Gallo

Splenda

Steak Sauce

Sugar-free or low-carb Ketchup

Sugar Free Maple Syrup

Sugar Free Jelly (Polaner or Smuckers)

Chili Paste

Tomato Paste (low sugar)

Mustard (yellow or Dijon)

Extracts (vanilla, almond, etc)

Low Sodium fat-free beef or fat-free chicken broth

Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)

Worcestershire Sauce

Fat-free cooking spray

Sugar-free applesauce for baking

Herbs & Spices

Chili powder

Mrs. Dash (all varieties)

McCormick’s (all varieties)

Butter Buds

Cinnamon

Allspice

Basil

Bay leaf

Onion Powder

Garlic Powder

Dill

Ginger

Sage

Rosemary

Paprika

Thyme

Oregano

Curry Powder

Red Pepper

Marjoram

Tarragon

Dry Mustard

Cumin

Saffron

Nutmeg

Pumpkin Pie Spice

Black Pepper